Step 6: Surfing the Urge

In a famous series of experiments done at Yale University, participants were asked to suppress or fight a particular image. The researchers used the image of a white bear, in honor of the author Leo Tolstoy challenging his brother not to think of a white bear. It turns out that trying to suppress an intense urge, or an image of a white bear once it is implanted in your head, paradoxically feeds the urge. Trying to battle or not think of an intense urge ultimately magnifies it.

You can try this experiment yourself right now: don’t think of a pink elephant. Under no circumstances think of a pink elephant! How long did you last? Most folks do not last a full minute without the image popping into their mind. When to fight an urge and when to surf it, then, depends on its intensity.

We have identified another, more comprehensive way of resisting a slip for severe cravings, particularly for addictions. This takes a bit more time, reflection and practice, but it’s certainly worth it. It’s called urge surfing or more technically mindfulness-based relapse prevention.  

Try the experiment: Don't think of a pink elephant - How long did you last?